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Low FODMAP One-Pot Salmon with Snap Peas

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Low FODMAP One-Pot Salmon with Snap Peas

In an effort to provide you with one-pot dinners we bring you our Low FODMAP One-Pot Salmon with Snap Peas – AND it can be made in less than 30 minutes, which means it qualifies as Quick & Easy as well.

closeup of low FODMAP one-pot salmon with snow peas in skillet on gray quartz surface
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It also happens to be fairly lean and the healthy omega-3 fatty acids in the salmon are a welcomed addition to your diet.

Inspiration Abounds

You never know where you are going to find a FODMAPable recipe. I was inspired by a recipe from RealSimple, but I thought it needed more color and texture (I added the red bell pepper) and also a bit more flavor (I added toasted sesame oil as well as optional hot pepper sauce).

One-Pot – Tons of Flavor

You start with a wide skillet (I use a 12-inch/30.5 cm skillet) that has a cover. Rice is par-cooked first, then salmon is placed right on top of the rice and gets its cooking time. Vegetables come last for a few minutes of steaming. Below you can see the steaming in action!

low FODMAP one-pot salmon with snow peas in skillet on gray quartz surface steaming under glass lid

Meanwhile you whisk together a simple sauce, which is spooned over everything right before you serve. Soy sauce, rice vinegar, toasted sesame oil, brown sugar, scallion greens and freshly grated ginger provide saltiness, sweetness, savoriness and the zip of ginger, all of which go beautifully with the salmon, which becomes incredibly silky with this cooking approach.

Snap Peas Are Low FODMAP

Did you know that 14 g of snap peas are Green Light low FODMAP? That comes to about 4 pods, which is why you can see 12 pods in the images. This recipe for Low FODMAP One-Pot Salmon with Snap Peas preserves their color and crunchy texture – everything you love about them.

Red bell pepper actually has NO FODMAPs, so it was a colorful and suitable choice. Plus, it always goes so well with Asian flavors like those provided by the simple soy sauce based sauce.

vertical image of low FODMAP one-pot salmon with snow peas in skillet on gray quartz surface

closeup of low FODMAP one-pot salmon with snow peas in skillet on gray quartz surface
5 from 3 votes

Low FODMAP One-Pot Salmon with Snap Peas

This Low FODMAP One-Pot Salmon with Snap Peas can be made in less than 30 minutes.

Makes: 4 Servings
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Author: Dédé Wilson

Ingredients:

  • 2 1/3 cups (555 ml) water
  • 1 cup (195 g) jasmine rice
  • 1- pound (455 g) salmon filet, skinned, cut crosswise into 4 smaller filets
  • 56 g (about 2-ounces) sugar snap peas, about 12 pods
  • ½ red bell pepper, sliced thinly crosswise, seeded and cored
  • 1/3 cup (75 ml) low-sodium soy sauce
  • 3 tablespoons rice vinegar
  • 2 tablespoons firmly packed light brown sugar
  • 2 tablespoons chopped scallions, green parts only
  • 1 tablespoons freshly grated peeled ginger
  • 1 tablespoon toasted sesame oil
  • Low FODMAP hot sauce, to taste, such as Tabasco

Preparation:

  1. Combine the water and rice in a 12-inch (30.5 cm) skillet, cover and bring to a boil Adjust heat down to a very low simmer and cook for 10 minutes. After 10 minutes, lay the salmon on top of the rice, re-cover and cook, still on low, for 8 minutes. At this point scatter the snap peas and red bell pepper around the fish, cover and continue to cook on low heat for 5 minutes more or until fish is just cooked through.
  2. Meanwhile whisk together the soy sauce, rice vinegar, brown sugar, scallion greens, ginger and sesame oil. Add a small amount of hot sauce, if you like things spicy. Spoon over the salmon and vegetables when they are done (you might not use all of the saucand serve immediately.

Tips

  • We eat salmon weekly and are lucky to have several good markets to choose from. When shopping for salmon you can use SeafoodWatch.org to help you make good choices.
Course: Dinner, Main Course
Cuisine: American, Asian

Nutrition

Calories: 511kcal | Carbohydrates: 57g | Protein: 27g | Fat: 18g | Saturated Fat: 1g | Sodium: 667mg | Potassium: 104mg | Fiber: 1g | Sugar: 7g | Calcium: 24mg | Iron: 1mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.


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